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The Workout Lab

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The Workout Lab

Workout Lab by Edu Martos

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Εβδομαδιαία
 
Fitness no es solo entrenar y comer. Cada Jueves tendrás Nuevo CAPítulo del Podcast Aquí podrás encontrar esa puerta abierta a un nuevo concepto, idea y/o pensamiento, fuera de mitos y dogmas, que te llevará a querer profundizar más sobre todo lo que rodea al mundo del FITNESS y algún que otro charco. Podréis escuchar a personas referentes del mundillo, entrevistas, mesas redondas, debates y alguna que otra reflexión al aire con el micro encendido. A los mandos del Laboratorio por Edu Martos ...
 
英語キュレーターのセレンとネイティブ講師BJとで送る、聞くだけではなく学んだフレーズをその場で使える新形式プラクティス型ポッドキャスト。英語の学び方から自然な英語、またはゲストとの会話まで、幅広く学び楽しめる英語バラエティー。製作/田島一希事務所 twitter https://twitter.com/cellen0 Website http://wailingual.jp/
 
Top Podcast for helping you move from STUCK and OVERWHELMED to MOTIVATED and CONFIDENT in living a healthy lifestyle. Are you struggling to find motivation to stick with your workout routine? Do you want to eat healthier but you’re done trying yet another diet? Are you stuck on even where to start when it comes to getting in shape, eating right, and feeling confident in your body? I know exactly how you feel. Hi guys, I’m Emily Coffman. I was a Division I Athlete and honestly I was really bu ...
 
A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever ...
 
Hi, l am Coach Michelle a certified USATF Track and Field Coach, a Registered Dietetic Technician, and an avid RaceWalker. I have taken my passion for walking, success with weight loss, and experience as a nutritional professional to a podcast called " Walk with Me". The podcast provides 30-minute walking workouts that motivate and inspire you as you walk. These workouts are designed to give a complete body workout, that will efficiently burn calories and encourage a healthy, active lifestyl ...
 
Simon Carter, the Workout Minister, talks about fitness, nutrition, and working out...but not just physically working out. The son of a minister and a therapist, Simon specializes in "therapeutic fitness", where he works with the mental, emotional, and spiritual aspects that will help you become the best version of YOU. Follow us on Instagram @workoutminister
 
Ab workouts will help you strengthen your core and also help you loose through extra inches from your belly. The exercises there will be are all bodyweight exercises, need no equipments and the workouts have been designed by our trainers for all level athletes. Our trainers will coach you through the workouts to ensure you maintain correct form during the exercises push yourself to your max for maximum results.
 
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Not Boring Workouts

1
Not Boring Workouts

David Title, Allison Goldberg

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Μηνιαία
 
Like The Dollop with squats! Like No Such Thing as a Fish with fitness! Accessible full-body workouts, surprising stories, hot takes and realistic expectations. We say "No!" to suspiciously peppy trainers and empty motivational slogans. We say "Yes!" to getting a little exercise, having a laugh, and maybe learning something new. Plus, you'll feel better later when you're binging 90 Day Fiancee and power-eating Pop Tarts.
 
Two friends navigating this thing called adulthood. Join them as they have the funny and real conversations about wellness, adulting, self-care and anything else they feel like - all over a glass of wine. Lisa is a wine and exercise enthusiast but definitely not an expert. Odie does not like wine or workouts but is on a journey to self-discovery. Each week you’ll get a dosage of wine facts, workout tips, or self-care tales –sprinkled with giggles on top!
 
Sticky Kids is the UK’s leading provider of music and movement resources for the under 5s. Our music is enjoyed by young children in nurseries and schools all over the country. In these very difficult times we are mindful of all the parents who now have young children at home all day everyday. Young children need to move around and we at Sticky Kids want to help. Our CDs have been created by pre-school gym specialists especially for the under 5s and now you’ll be able to use them in your own ...
 
Im diesem Podcast erscheint alle 2 Wochen ein neues Audio Workout. Mit den Audio Workouts hast du deinen Personal Trainer immer und überall dabei und entscheidest selbst wann und wo du dein Training machst! Alle Fitness Übungen werden dir genau erklärt und es gibt passende Musik während den Sportübungen auf die Ohren. Ob zuhause, im Park oder im Wohnzimmer... das alles ist möglich und das auch noch ganz ohne Equipment. Also schnapp dir deine Trinkflasche und let's go! 💪Bleibe auf dem Laufend ...
 
Reggae + Drum & Bass = Ragga Jungle. 10 tracks. 30 minute non-stop mixes. New episodes drop weekly and/or anytime I feel like it. Rudeboy Rai takes you on a wicked heart-pumping, high energy session to make your workout even more intense and enjoyable. Big ups for subscribing!
 
Are you procrastinating on your midlife fitness and nutrition even though you know it’s time to start focusing on it? Do you have trouble prioritizing yourself in order to create good habits that will help you live longer? Have you been needing motivation and accountability to make a real change, but honestly just don't know where to start? If you answered YES to any of these questions, you are in the right place! In this podcast, you will be entertained, educated, and encouraged to put your ...
 
Welcome to the Hustle With Us podcast! We interview professional players, coaches and trainers to hear their success stories, learn lessons from their failures and figure out where they're taking the cutting edge of sports skills development. Along the way, we'll uncover the drills they've practiced to help build pro-level skills and get you behind-the-scenes insight into what it takes to become a smarter coach, a better player and a more knowledgeable student of the sports you love. Brought ...
 
Durch die Daily Challenge von Denny O'Braxton erhälst Du jeden Tag einen zündenden Impuls und eine kleine Challenge, um mit wenig Zeit mit mehr körperlicher und mentaler Fitness in den Tag zu starten. Starte am Besten jeden Morgen energiegeladen mit einer persönlichen Challange aus den Bereichen Fitness, Persönlichkeitsentwicklung, mentale Stärke, Routinen, Mobility, Produktivität, Selbstverwirklichung und vieles mehr! Zieh die Challenge für Dich selber durch ODER teile Deine Erfolge und ver ...
 
Top50 on Apple Podcast & Deezer ( Music Category ) in Spain Netherlands Russia Ukraine Bulgaria Hungary Romania ...& more Countries on the top 100 ( Source : itunes & Chartable.com ) Underground House Music DJ from Morocco LINKS: https://youtube.com/user/youness666b?sub_confirmation=1 https://podcasts.apple.com/fr/podcast/2021-house-tech-progressive-deep-defected-ibiza-uk/id1553828811 https://dj-tekness-morocco.business.site/ https://www.deezer.com/fr/show/2313652 @ DJ TEKNESS on Youtube Dee ...
 
Are you willing to live a life free from self-doubt, limiting beliefs and fears? Do you think achieving your goals or fulfilling your desires is farfetched? Nabanita Guha, a Certified Master Life Coach from American Union of NLP and a Mindset and Life’s Desire Coach helps you to rewire your mind to live the best version of yourself. Nabanita is inspired by those who made it big from the scratch. People who achieved their aspirations are a few compared to those who remained fettered in self-d ...
 
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Workout 98 (Pyramid): Let's spice up a basic pyramid with short bursts of power! We'll work up a sweat, feel accomplished and discover that any workout can be made interesting with a bit of creativity. This was one of our Concept2 Workouts of the Day, which you find on the ErgData app and our website. Check out a new workout every day! Total Workou…
 
You read that right. If you engage in more consistent exercise - aerobic and resistance, you could enjoy better sex. Now, working out is only one way to make sex better, but it is a biggie. Take a listen to this little shorty Monday Morning Workout Motivation for all the reasons WHY consistent exercise benefits your sex life and then get your booty…
 
A wide range of styles moves from easy jazz to epic Uplifting Trance to light you up in this Mild to Wild mix Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Marcio aka DJ Bat - Hope 02. Runik - Twilight 03. Voben - Eclectic Rhythm 04. Rie…
 
Muy Buenas MAMADÍSIMOS Como cada Jueves, bueno, Nuevo CAP del Podcast. Hoy en la batalla tenemos a Ana Núñez @nitanhealthynitanfit Dietista-Nutricionista. Donde hablamos de su TCA, las diferentes dietas que ha hecho para ser empática con sus clientes y el realfooding Nos escuchamos en siguientes CAP MAMADÍSIMOS. A los mandos del Laboratorio Edu Mar…
 
Vi raccontiamo oggi una storia di rinascita collettiva, quella di alcuni dipendenti dell'ex Gruppo Editoriale Zanardi che, davanti ad un tragico epilogo e alla messa in liquidazione dell'azienda, hanno scelto di non arrendersi all'idea di perdere quanto costruito in tanti anni di lavoro. Si sono messi in gioco in prima persona e, come vedremo, i ri…
 
Weekend Workout 261 01. WEISS feat. The Jones Girls - I Need Some 02. J. Worra feat. Nathan Nicholson - Lightning To Strike 03. Kyle Watson - The Reason 04. Elton John, Britney Spears - Hold Me Closer (Purple Disco Machine Extended Mix) 05. Flash - The Rhythm 06. Bonka - I Like It 07. BYNX - Higher 08. Dave Winnel - Fly Away 09. Ivory - Feelin' (Cl…
 
This episode is a continuation of Episode 1. We are continuing down the Nutrition journey. In this episode Coach E speaks on nutrition not being a burden on your budget, taste and mentality. The common misconception is healthy meals and ingredients must break the bank. How can you stay within your budget with nutrition? When it comes to healthy mea…
 
Being overwhelmed is no fun. Being overwhelmed at this time of year is definitely no fun. BUT, honestly we tend to do it to ourselves. But WHY? Because we are people pleasers! We are talking about that and about four ways to reduce your stress of overwhelm. Put down that heavy pack girl and draw some boundary lines. Listen up - let's have a great h…
 
Row 2 x 16 minutes with 1 minute rest. Slow and easy this time. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) ➔Effort = Starts at 5/10 ➔Speech = Comfortable ❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your t…
 
Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide Row 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10 ➔Speech = Comfortable - the…
 
Last year my friend Lindsay de Swart and I sat down for a Fireside Chat episode where we took a look forward into where we might be in a year. Lindsay never would have realistically guessed what her year might look like. She took a deep dive into her life, her marriage, and everything that was affected by those and turned her world upside down. Whe…
 
Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K pace and faster (See below for 2K pacing info) ➔Effort = 10/10 ➔Speech = Hard ❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to …
 
After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below for 2K pacing info) ➔Effort = 5-10/10 ➔Speech = Comfortable ❗ This is a very simple row - but aft…
 
Goal Setting can be extremely overwhelming if you don't have the right techniques in place to help you create a good plan. It all starts with your foundational beliefs and if you don't know what those are, then you will struggle to reach any goal. Cheryl Hart is back on the podcast today to talk to us about some Goal Setting Techniques to make sure…
 
Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm (SPM+ Strokes per minutes) ➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info ➔Effort =…
 
Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm https://youtu.be/qdNbYUa893o No Music https://youtu.be/Mfd5k3LoWBA With Music 🚣MIDTier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecr…
 
BLACK FRIDAY and CYBER MONDAY are HERE! It's a weekend to crack open the start of gift buying. Now, if you are like me, the first gift I buy is for me. It's a special kind of self-care. And I've got a great thing for you this weekend - whether it is for you or for someone else. My 2022 creation of the You Deserve It Notebook: Goal Tracker, Planner,…
 
Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times. (You can also find this row on YouTube) https://youtu.be/LrHmjgTeFY0 No Music https://youtu.be/UC-lAE7Xs7A With Music ➔Pace Guide = 2K + 15-16 - then 2K pace or better ➔Effort = 6/10 then 9-10/10 ➔Speech = Heart rate will be up, breathing harder, but ok to s…
 
This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as …
 
There is nothing worse than building a healthy workout habit and starting to see results when travel happens or the holidays come. We worry about not having the opportunity to get our workouts in or about what will happen if we take a couple of days off. First of all - you totally have permission to take a couple of days away from your workout rout…
 
2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ https://youtu.be/FgG4yrg4Fhw No Music https://youtu.be/vXUoYejgxWI With Music Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) t…
 
This is a an entire repeat of the 2021 version, as unfortunately I had a late night at work and ran out of time to make the new start and end. Sorry! Make a low stroke rate row a challenge by covering the pace on your monitor 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cov…
 
A BONUS Monday Mini-Episode with a couple of reminders and tips to help you mentally prepare to stay the course on your health journey over the Thanksgiving Holiday Week. I don't normally podcast on Monday and I go more in depth in my episode on Wednesday, but I really wanted to put these two reminders out so that you can you put some real focus on…
 
Muy Buenas MAMADÍSIMOS Hoy en el CAP del lunes, va a ser curioso ante todo Hoy en la batalla tenemos de nuevo a Jose Granda @grandapwr para que nis cuente como se le ocurrió hacer ECDISTERONA CASERA, el proceso y el por qué lo hizo. Nos escuchamos en siguientes CAP MAMADÍSIMOS. A los mandos del Laboratorio Edu Martos Puedes seguirme en Instagram @_…
 
Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 …
 
Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm 🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again ➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then…
 
A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. https://youtu.be/QCEVsObT9YY No Music https://youtu.be/rSCjJsaS9FM With Music Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20 …
 
Do you really think that you are too old to exercise or is it just an excuse? Well, you aren't - you are never too old - and it's time to get up from your desk, your couch, the kitchen table, and get moving. The list of benefits of exercise, especially exercise in midlife, is as long as my arm! It contains everything from preventing heart disease t…
 
This mild-to-wild mix is super-smooth and super high-energy. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Love Drone - Malvaze 02. Vince Black - Blasphema 03. Apocrypha (AR) - Solstice 04. Apocrypha (AR) - Solstice (Lafreq Remix) 05. Se…
 
A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5/10 (push as hard as possible on the 5 power st…
 
Muy Buenas MAMADÍSIMOS Como cada Jueves, bueno, Nuevo CAP del Podcast. Hoy en la batalla tenemos de nuevo a Jose Granda @grandapwr para hacer de un tema con mucha chicha y controversia: LA POLIFARMCIA EN CHUZADOS - Qué es - Es oblitatoria? - Por qué en preparaciones old schoold no se usan Nos escuchamos en siguientes CAP MAMADÍSIMOS. A los mandos d…
 
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️ ➔Pace Guide = 15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or f…
 
A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row at 18/20/22/18/20/22spm - changing every 5 minutes ➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases…
 
Author Nicole Kalil, bringing her new book “Validation is for Parking - How Women Can Beat The Confidence Con” is with me today for the very important discussion about confidence - and how the confidence that we portray outwardly doesn't necessarily match up to how we feel inside. Nicole's story is a cautionary tale and one that a lot of us have ex…
 
A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows. Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+15 or faster ➔Effort = Starts at 4/10 - ends at 8/10 ➔Speech = Won't be constan…
 
Learn more about your ad choices. Visit megaphone.fm/adchoicesΑπό τον Emily Coffman | Former Athlete, College Health Tips, Food Freedom
 
A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series. Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️ ➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = Comfortable * As …
 
A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute. 🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase …
 
A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16-18 - don't stress pace for …
 
Workout 97: (Short Max Effort + Long Steady State) Let's set a solid target for a long row using our max effort. The goal is simple: get all our energy out on the machine while still standing strong by the end of the workout. Total Workout Time: 30 minutesProgramming starts at [2:47] Monitor set up: 4, 3, 2 and 1 minute intervals without rest. Foll…
 
Are holiday candy, snacks, and finger foods your Achilles Heel this time of year? Is it all of the yummy, sugary coffee drinks in those cute little Christmas cups from Starbucks? Do you do a pretty good job on everything else, but just can't keep yourself from grazing? You aren't alone? We're all in on this. Snacking happens to the best of us. BUT …
 
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series 10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10…
 
Muy Buenas MAMADÍSIMOS Como cada Jueves, bueno, Nuevo CAP del Podcast. Hoy en la batalla tenemos a Sergio Guerrero @sergioguerrero_dietista siendo él el mayor experto en ECDISTERONA de España y autor del libro "ECDISTERONA: El Secreto Ruso" además de formulador en BIG Suplementación . Hablamos de: - ¿Qué es la ECDISTERONA? - Es ilegal? - Te pone ta…
 
A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series 30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ 18/20/22/20/18spm x 3 ➔Pace Guide = 2K+20/18/16/18/20 ➔Ef…
 
A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times) 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16 (Then 30 seconds fast) ➔Effort = 7/10 ➔Speech = Getting tough * 22spm is j…
 
Tracking your food in a nutrition tracker or food journal is really the very first step in putting your health in good view. Taking care of your health really does start with your relationship with food, or the kitchen as I say. And when you are armed with all of your individual nutrition facts, you are able to define or redefine that relationship.…
 
A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 8th Day of the series Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ (with some added spice) Row at 20spm / 2K+18 for 9:30 - then do 30 second…
 
A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough * The 7th workout o…
 
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